Dzimwe nguva unosangana nematambudziko akadai sekunzwa wakaguta here kana kuzvimba here? Kana kuti unonzwa sekunge unoda kudzora huremu hwako uye kuramba uine hutano hwakanaka? Nhasi tichataura nezvegamba rakavanzwa muchikafu chedu rinobatsira pane zvese izvi. Ndiyo fiber, kana kuti sezvatinozviziva tese, 'fiber'.
Sei faibha iyi ichikosha kwatiri?
Zvichitaurwa zviri nyore, faibha rudzi rwemakabhohaidhiretsi ayo miviri yedu isingagone kugaya, asi inokosha pahutano hwedumbu redu. Inowanikwa zvakanyanya muzvikafu zvezvirimwa, zvakaita semiriwo, michero, zviyo, nenzungu.
Kune mhando mbiri dzefibers:
- Fiber Inonyungudika: Izvi zvinonyungudika mumvura zvoita gel. Izvi zvinobatsira kuderedza cholesterol yakaipa mumuviri uye zvinobatsirawo kudzora huwandu hweshuga muropa.
- Fiber Isina Kunyungudika: Izvi hazvinyungudike mumvura. Sezvinoita chipanji chidiki, zvinobatsira tsvina kufamba nemudumbu medu zviri nyore. Izvi zvakanaka kudzivirira kuvimbiwa.
Saka mabhenefiti makuru atinowana kubva mukudya faibha yakawanda ndeaya:
- Cholesterol inoderera.
- Njodzi yekurwara nemwoyo inoderera.
- Zviri nyore kudzora huremu. (Kudya chikafu chine fiber yakawanda kunoita kuti unzwe wakaguta, izvo zvinobatsira kudzora kudya zvakanyanya.)
- Kuzvimba kwapera uye mashandiro emudumbu ari kuvandudzika.
- Inobatsira kudzora zvirwere zvakaita sechirwere cheshuga.
Asi, usati watanga kudya faibha, ziva izvi!
Kunyangwe faibha iri chinhu chakanaka, hazvina kunaka kuwedzera zvakawanda pakudya kwako panguva imwe chete. Zvinotora nguva kuti ura hwedu hujaire. Saka ramba uchifunga nezvepfungwa idzi.
- Inwa mvura yakawanda: Kana ukawedzera kudya kwako fiber, unofanirawo kuwedzera kudya kwako mvura. Zvikasadaro, fiber inogona kusashanda zvakanaka uye kuvimbiwa kunogona kuwedzera.
- Tanga zvishoma nezvishoma: Usaite shanduko huru muzuva rimwe chete. Wedzera zvishoma nezvishoma chikafu chine fiber mukudya kwako kwevhiki imwe chete kana maviri. Izvi zvichapa sisitimu yako yekugaya chikafu nguva yekuchinjira kuchinjo.
- Bvunza chiremba wako: Kana uine dambudziko rekugaya chikafu senge kuvimbiwa kana chirungurira, iva nechokwadi chekutaura nachiremba wako usati wachinja chero chinhu pakudya kwako. Iye achakupa mazano esarudzo yakanakira iwe.
Zvakanaka, saka tingadya sei faibha yakawanda? Heano nzira nhanhatu!
Zvinonzi tinoda magiramu angangoita 25 efaibha pazuva. Heano mamwe maitiro ari nyore ekuwedzera huwandu uhu mukudya kwedu.
1. Sarudza tsanga dzakakwana pese pazvinogoneka.
Panzvimbo pechingwa chichena, edza kudya chingwa chegorosi rose, chingwa chegorosi rose, kana mupunga webrown. Panzvimbo pemupunga muchena, idya mupunga webrown (mupunga webrown). Paunenge uchitenga chimwe chinhu muchitoro, tsvaga mazwi ekuti "zviyo zvese" kana kuti "zviyo zvese" pane runyorwa rwezvinoshandiswa. Hazvisi zvese zvekudya zvinoti "zviyo zvakawanda" zvine zviyo zvese.
Fungidzira, kana ukadya zvidimbu zviviri zvechingwa chewholemeal panzvimbo pezvidimbu zviviri zvechingwa chichena, uchawana magiramu mana ekuwedzera efaibha.
2. Sarudza chimwe chinhu chine fiber yakawanda pakudya kwekuseni.
Kudya oats panguva yekudya kwemangwanani inzira yakanaka yekutanga zuva rako. Unogonawo kusarudza zviyo zvekudya zvemangwanani zvine shuga shoma uye fiber yakawanda. Zvisinei, zviyo zvakawanda zvine shuga yakawedzerwa, saka zvakakosha kuverenga zviri papepa racho.
3. Idya nzungu mazuva mashoma pasvondo
Nzungu chikafu chakanaka chakazara nefiber nemapuroteni. Kudziwana munyika medu hazvisi zvakaoma zvachose.
- Nyemba: Supu yenyemba inokosha pakudya kwemasikati nekwemanheru.
- Nyemba, nyemba, nebhinzi dzegirini: Zvibikei mozvidya netii, kana kuti zviite soup.
- Zvemasaladhi: Wedzera nyemba dzakabikwa nepizi musaradhi yemuriwo yauri kugadzira.
4. Wedzera michero mishoma pazuva.
Muchero inzira inonaka yekuwana faibha nemavhitamini, asi kudya muchero wose ndiyo nzira yakanakisisa yekuwana faibha yakawanda, pane kunwa muto wemuchero.
- Idya bhanana kana apuro sechikafu chekudya pakati pekudya.
- Wedzera zvidimbu zvepapaya nemango kuti ushongedze ndiro yako yekudya kwemasikati.
- Mushure mekudya kwemanheru, idyai zvidimbu zvemichero neyogati sedhizeti.
5. Wedzera chipunu chembeu yeflax yakakuyiwa pakudya kwako.
Mbeu yeflax chikafu chikuru chine fiber inonyungudika neisinganyungudike. Unogona kukuya mbeu yeflax wowedzera chipunu chimwe chete muporridge yako, smoothie, kana muto. Nechipunu chimwe chete ichi, unogona kuwedzera magiramu matatu efiber.
6. Idya miriwo yakawanda!
Isa muriwo mukudya kwega kwega. Iva nechokwadi chekuti waisa chimwe chinhu chakaita sesaladhi yekudya kwemasikati, macurry maviri kana matatu, uye saladhi yekudya kwemanheru. Itsika yakanakawo kudya zvinhu zvakaita semakarotsi, magaka, uye kabichi zvinogona kudyiwa zvisina kubikwa panguva yekudya.
| Zvikafu zvinozivikanwa zvine fiber yakawanda muSri Lanka | Avhareji yekudya kwefaibha (magiramu) |
|---|---|
| 1/2 kapu ye lentils yakabikwa | Inenge magiramu 7-8 |
| 1/2 kapu yembeva dzakabikwa | Inenge magiramu matanhatu |
| Mbatatisi imwe yepakati nepakati | Inenge magiramu mana |
| Bhanana rimwe repakati nepakati | Inenge magiramu matatu |
| 3/4 kapu ye oats yakabikwa | Inenge magiramu matatu |
| Kapu imwe yegotukola yakachekwa | Inenge magiramu maviri kusvika matatu |
Nekuchinja kudiki seizvi, iwewo unogona kuwana nyore nyore huwandu hwefayibha inodiwa nemuviri wako uye kurarama hupenyu hune hutano.
Mharidzo Yekuenda Nayo Kumba
- Fiber chinhu chakakosha chinobatsira kuderedza cholesterol, kudzora huremu, uye kudzivirira kuvimbiwa.
- Kana uchiwedzera faibha mukudya kwako, tanga nepadiki uye usakanganwa kunwa mvura yakawanda .
- Unogona kuwana faibha yaunoda nyore nyore nekuwedzera michero, miriwo, zviyo zvese, uye nzungu mukudya kwega kwega.
- Kana uchitova nedambudziko rekugaya chikafu, zvakakosha kuti utaure nachiremba wako usati waita chero shanduko huru pakudya kwako.
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